Mediterranean Marinade, Easy Steps for Healthy Grilling

If you’re planning on firing up the grill over Memorial Day Weekend, plan to marinate your food before cooking. Marinating is a centuries-long practice that tenderizes, flavors and preserves vegetables and meat. Some evidence even shows it may reduce formation of cancer-causing substances that are produced when meat is grilled.

Marinating also lets you be creativeMarinating Chicken with Lemon. Usually, marinades use acidic liquids like lemon juice and vinegar, with herbs, spices, garlic and other condiments such as mustard. But marinades contain a culture’s style – rice wine vinegar and ginger in Asia, mango or lime in Central and Southern America, chiles and yogurt in India and lemon and cinnamon in the Middle East.

Marinade ingredients like these are healthy, fat-free and rich in taste. When you marinate meat, poultry and fish, be sure to discard the marinade in which the meat soaked. If you want, before you add it to the meat, set some aside to use for basting the meat during cooking.

Try our Healthy Recipe for Cypriot Chicken Kebabs, featuring a delicious Continue reading


Study: To Eat Less, Choose the Right Dining Companion

If you go out to lunch with a skimpy eater, you’ll probably eat a small amount too – even if you are used to eating more, says a new study.

In this study, the authors analyzed 38 studies that looked at how much – or how little – diners’ eating habits affected their dining companions’ portions.

Studies like this can help increase our understanding of the many factors that influence how much people eat and can help you develop effective strategies to achieve a healthy weight. That’s important for cancer prevention because overweight and obesity increases risk for 10 cancers, including colorectal, postmenopausal breast and liver. Continue reading


Study: How Supermarket Samples May Boost Cancer-Fighting Food Purchases

When you get a grocery store food sample, do you end up purchasing that item or something similar? If so, join the crowd – many people do. And now, says a new series of studies, if you think that food sample is healthy – whether it is or not – that can prime you to fill your grocery cart with healthier foods.

For supermarkets, the studies offer insights into helping their customers towards the healthier foods. But the study also offers some important take aways to help “prime” your home environment to shape healthier choices for your family, including more cancer fighting vegetables and fruits.

The authors conducted a series of studies to determine if food samples can set people up to make choices for either healthy or less healthy food items. In the first study 120 participants received an apple, cookie or no sample at the beginning of their shopping. The researchers then counted the number of fruits and vegetables samplers purchased at the end of shopping and found that apple samplers purchased more vegetables and fruits than cookie and no samplers. Continue reading